It was research that shocked health experts last week—mangos, often dismissed as too sugary, may actually hold hidden benefits for those at risk of diabetes.
US researchers found that daily mango eaters showed better blood sugar control and less body fat than those eating a lower-sugar snack.
The findings suggested that it’s not just sugar levels, but how the sugar is packaged in whole foods, that matters.
We’re often encouraged to ‘eat the rainbow’ when it comes to fruit. But this doesn’t mean you need to go for expensive options.
Diet experts say that despite buzzwords such as ‘superfood’, placed before some types of fruit and veg, they’re all full of nutrients.
Yet despite this, we’re not eating enough.
Figures show that just a quarter of men in the UK and around three in 10 women are tucking into five a day—the minimum amount needed to promote good health and ward off illness.
According to Rob Hobson, a registered nutritionist and author of Unprocess Your Life, five supermarket fruits could offer even greater health benefits than mango—with one costing as little as 40p.
According to Rob Hobson, a registered nutritionist and author of Unprocessed Your Life, five supermarket fruits could offer even greater health benefits than mango—with one costing as little as 40p
According to Mr Hobson, the best way to eat apples is whole and unpeeled, because the vast majority of its fibre and antioxidant content is concentrated in the skin
Apples
Ever since falling on Isaac Newton’s head, the apple has proven itself to be small but mighty.
Studies have shown that the 40p fruit, which is rich in flavonoids—plant compounds known for their powerful anti-inflammatory properties—helps promote healthy ageing.
One study published by scientists at Queen’s University Belfast earlier this year found that participants who increased their intake of flavonoid-rich foods, including apples, by three servings a day had up to a 15 per cent lower risk of frailty, physical decline and poor mental health.
Another recent study by researchers at the University of Reading monitored 40 people and found that eating two apples per day lowered their levels of ‘bad’ cholesterol by almost four per cent.
‘Apples are rich in soluble fibre, called pectin, which forms a gel in the gut, Mr Hobson says.
‘This slows down how quickly sugar is released from food into the bloodstream.
‘They also contain plant compounds, polyphenols, that may improve how the body uses insulin, the hormone that keeps blood sugar in check.
‘Large population studies show people who eat apples regularly are less likely to develop type 2 diabetes.’
According to Mr Hobson, the best way to eat the fruit is whole and unpeeled, given the vast majority of its fibre and antioxidant content is concentrated in the skin.
‘Eating it raw preserves vitamin C, which is partly lost with cooking. Stewed apples still provide fibre but may be better kept unsweetened,’ he adds.
‘Avoid juices and sweetened apple snacks, which strip out the fibre and concentrate sugar.’
Pairing apples with protein or fat, for example nut butter or a slice of cheese, will slow digestion even further, keeping energy levels steady, he says.
‘Apples are also rich in vitamin C, which helps the body absorb non-haem iron from plant foods, so adding slices to a spinach salad with lentils or chickpeas enhances iron uptake.’
According to Mr Hobson, blueberries are best eaten whole, either fresh or frozen, as freezing doesn’t damage their antioxidants
Blueberries
All berries provide vitamin C, fibre and anthocyanins, the flavonoids responsible for the red and blue colour of berries, that have particularly potent effects.
But studies have shown that people who regularly eat blueberries are at a significantly reduced risk of conditions including heart disease and type 2 diabetes.
The deeper the blue hue, the more anthocyanins the blueberry contains, Mr Hobson says.
These are powerful antioxidants that help blood vessels relax and may improve how the body processes glucose.
‘Clinical studies in people at risk of diabetes have shown that blueberries can improve insulin sensitivity,’ he adds.
‘In other words, the body doesn’t have to work as hard to keep blood sugar stable. They’re also high in fibre for their size, which helps slow the release of sugar from food.’
According to the nutritionist and author, blueberries are best eaten whole, either fresh or frozen, as freezing doesn’t damage their antioxidants.
Cooking into muffins or sugary desserts adds refined carbs and lessens the benefit, but stirring them into porridge or sprinkling over salads keeps their nutrient profile intact.
‘Combining blueberries with oats or natural yogurt not only balances sugar with fibre and protein but also provides calcium and probiotics for gut health,’ he says.
‘Blueberries’ vitamin C content also boosts iron absorption, so tossing them into an iron-rich breakfast like fortified cereal or chia pudding makes sense nutritionally.
‘A handful with nuts or seeds adds healthy fats, which can aid absorption of fat-soluble plant compounds.’
Pears are rich in soluble fibre and protective plant compounds, and studies grouping the two together show they’re linked with a lower risk of type 2 diabetes
Pears
Pears, meanwhile, work in a very similar way to apples, experts say.
They’re rich in soluble fibre and protective plant compounds, and studies grouping the two together show they’re linked with a lower risk of type 2 diabetes.
According to Mr Hobson, pears also provide a satisfying sweetness without causing sharp blood sugar swings.
Eating them with the skin on maximises fibre and nutrients.
‘Eat pears raw and unpeeled for the highest fibre content,’ he adds.
‘A ripe pear provides a good source of hydration as well as natural sweetness.
‘Poaching pears gently in water or red wine can soften them for easier digestion without adding refined sugar which is a useful option for those with sensitive digestion.’
Serving pears with Greek yogurt or cottage cheese combines protein, fat, and fibre.
Equally, pairing them with nuts like walnuts adds omega-3 fats, which support heart health, Mr Hobson says.
‘Like apples, their vitamin C content helps with iron absorption, so including pear slices in a spinach and seed salad is a smart way to boost nutrition.’
Pomegranate seeds, known as arils, and the fruit’s juice contain unique plant compounds called ellagitannins
Pomegranates
Pomegranate seeds, known as arils, and the fruit’s juice contain unique plant compounds called ellagitannins.
These interact with starchy foods to reduce the usual post-meal spike in blood sugar.
‘Interestingly, trials show that drinking pomegranate juice with bread lowered the blood sugar response, but the same effect wasn’t seen when people were given a supplement pill.,’ Mr Hobson says.
This suggests that the whole fruit—with all its natural compounds working together is what really makes the difference.
‘The fresh seeds are best because they contain both fibre and antioxidants,’ he adds.
‘Pure juice can be used sparingly, but aim for small glasses and ideally alongside meals rather than on its own.’
Supermarket juices can often contain added sugar so it is best to check the labels.
According to Mr Hobson, the best way to pair the fruit is by sprinkling pomegranate seeds over lentil or grain salads for a nutrient-dense meal as the vitamin C from the seeds enhances the absorption of iron from pulses.
‘Pairing them with healthy fats like olive oil in a salad dressing can also help absorb fat-soluble antioxidants,’ he adds.
‘Even a small portion of the juice with a balanced meal can blunt blood sugar spikes from the starch.’
Studies show that adding raspberries to a carb-heavy meal resulted in lower blood sugar and insulin levels afterwards compared with the same meal without raspberries
Raspberries
Experts have long agreed that raspberries’ health benefits stem from their terrifically high fibre content.
‘Raspberries are unusual because they’re higher in fibre than other fruits but low in natural sugar compared with many other fruits,’ Mr Hobson says.
Per 100g raspberries contain around 4g of sugar versus and apple which contains around 11g.
‘This means the natural sugars they do contain are released slowly,’ he adds.
‘They’re also packed with anthocyanins, like blueberries, which may help the body respond more efficiently to insulin.’
Studies also show that adding raspberries to a carb-heavy meal resulted in lower blood sugar and insulin levels afterwards compared with the same meal without raspberries.
‘Fresh raspberries are great, but frozen are just as good since they retain their nutrients,’ Mr Hobson says.
‘Avoid sweetened raspberry sauces or jams, which have much less fibre and much more sugar.
‘Keeping the fruit whole preserves its natural fibre structure, which is key to slowing glucose release.’
Raspberries can work brilliantly with oats, chia seeds, or flaxseed, creating a fibre-rich base that prolongs fullness and supports gut health.
They’re also high in vitamin C, so combining them with iron-containing foods such as pumpkin seeds or whole grains can improve iron absorption.
‘Adding them to yogurt or kefir offers a probiotic boost alongside fibre which is a win for the gut microbiome,’ he adds.
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